The conditioning pieces on Wednesdays include short AMRAPs with a “buy-in” on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final movement or cannot make it to the final movement at all, decrease the distance on the cardio machine for the remaining sets and the remaining weeks of this progression.
\nWarm up: 1-2 SETS (WITH EMPTY BARBELL):<\/p>\n
10 Snatch Grip RDL
\n10 BTN Snatch Press
\n10 Overhead Squat
\n10 sec Squatting Quad Snatch Grip Hold
\n10 sec Snatch Grip Overhead Hold
\n10 sec Overhead Squat Hold<\/p>\n
EMOM
\n1) 3 Power Snatch (reset on each rep)
\n2) 3 Broad Jump<\/p>\n
3 WORKING SETS
\nBack Squat x 3<\/p>\n
Warm-up Sets: 3 :<\/strong><\/p>\n Warm-up Set 1: 10 reps \u2013 Easy Working Sets:<\/strong><\/p>\n Set 1 \u2013 3 reps- RPE7 We are going even heavier today. 3 reps only and 3 sets only. Make sure you find your proper during the warm up. You first working set should have and RPE of 7.<\/p>\n Beginners should stay at not less than 8 reps per set.<\/p>\n 4 SETS 3 WORKING SETS Performance (Leg focused): Tip: CONDITIONING MODIFICATIONS The conditioning pieces on Wednesdays include short AMRAPs with a “buy-in” on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final movement or cannot make it to the final movement at all, decrease the distance […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2278"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2278"}],"version-history":[{"count":1,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2278\/revisions"}],"predecessor-version":[{"id":2279,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2278\/revisions\/2279"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nWarm-up Set 3: 5 reps \u2013 Easy
\nWarm-up Set 3: 5 reps \u2013 RPE 6<\/p>\n
\nSet 2 \u2013 3 reps \u2013 same weight as set 1
\nSet 3 \u2013 3 reps \u2013 same weight as set 1<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n1 complex non stop: perform all the exercises without racking back the BB
\n3 Good morning
\n3 Kang Squat
\n3\/side Back rack reverse lunge<\/p>\nStation 4<\/a>: SPEED STRENGTH : 10 min<\/h4>\n
\nevery 3:20
\n650\/520m Bike
\n16 Goblet Squat
\n12 KB Goblet Tall Kneeling To Standing (6\/side)
\nIn remaining time of the 3:20 min interval:
\n\u2022 Max Plank KB Pull Through
\nMake sure you respect the time cap of 3:20 in every round<\/p>\n","protected":false},"excerpt":{"rendered":"